Category

WOD
STRENGTH: (18 Minutes) E2MOM OHS 3-3-3 @ 80% across Front Squat 3-3-3 @ 80% across Back Squat 3-3-3 @ 80% across MetCon: 6RFT 15 Goblet Squat (53/35) 15 Box Jumps (24/20)
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Skill: Sled Pulls/Drags and Rope Climbs MetCon: (Partner Vs. Partner) Hang Power Clean and Jerks (95/65) Tire Flips DU/SU (1:2) Burpees *One Partner Works while the other runs 400m as timer. Accumulate max reps while partner runs.
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STRENGTH: (24 Min) Squat Snatch 3-3 @ 60 % 2-2-2 @ 70% 1-1-1-1 @ 80%+ *Work on technique over load *When Complete utilize remainder of time to complete 5×10 band pull apart + 5×5 Sotts Press MetCon: 7 Min AMRAP 9-15-21 Back Squat (135/95) Strict Pull Up/Ring Rows *with remainder of time max effort KB...
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STRENGTH: (9 MIN) EMOM STRICT PRESS  6X2 @ 80% REST 2 MIN AND THEN… 1 X ME @ 70% MetCon: For Time 800 m row or run 40 squat cleans (95/65) 800 m row or run *If you started with row, end with run. If you started with run, end with row. *Every time you...
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STRENGTH: (12 Min) E2MOM Front Squat (13×1) 3 second pause squat 6×2 @ 85% across MetCon: For Time 18-12-6 DL (255/175) HRPU @ deficit @ 6 Minutes  For Time 40 KB Swings (53/35) 100 DU/300 SU 40 KB Swings
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VETERANS DAY WOD: Three Wise Men Help us come celebrate Veterans Day. We will be hitting a WOD in honor of the men and women who protect our freedoms. All veterans are welcome to attend free of charge as we sweat together to raise awareness toward the obstacles our veterans face when returning from combat. “Jeremy” Complete...
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STRENGTH: (22 MINUTES) STRICT PRESS 6X4 @80% 1X ME @65% MetCon: For Time: 10-1 Thrusters (75/55) 1-10 Burpee Box Jump Overs
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STRENGTH: (22 Minutes) Establish 10RM Back Squat MetCon: 3RFT 15 HPC (95/65) 15 Push Press (95/65) 30 sit ups 400 m run  
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STRENGTH: (20 Minutes to complete) Strict Pull Ups 8×5 Strict T2B 8×5 MetCon: (Partner WOD) 15 Minute AMRAP 5 Power Snatch (115/75) 20DU/20SU *One partner works while the other rests. Count total number of rounds.
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STRENGTH: (20 Minutes) Power Clean (work up to a heavy TnG double) 2 setsx5rep 3×3 5×2 MetCon: 4RFT 7 Front Squats (155/115) 7 HSPU 1 Farmer’s carry (53/35) *Farmer’s Carry to end of driveway and back
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